Important Things to Keep in Mind Before Joining a Gym and During Workout
In today’s time, staying fit is not just a fashion trend—it has become a necessity. Everyone wants to have a fit, attractive, and healthy body. For this, many people turn to the gym. However, simply joining a gym is not enough; it’s important to pay attention to several factors such as choosing the right gym, the trainer’s qualifications, diet, cleanliness, and workout precautions.
If you are planning to join a gym or already go to one, this article will be highly useful for you.
1. Things to Consider Before Joining a Gym
● First Rule – Take a Free Trial First
The most important rule before joining a gym is to take a 4–5 day free trial. During this trial period, observe:
The facilities provided by the gym
The experience and knowledge level of the trainer
Whether the staff is professional and helpful
Availability and safety of workout equipment
Does the trainer offer a proper diet plan or only try to sell products?
Only join the gym after carefully evaluating these points.
● Consider Location and Timings
The gym should be close to your home or office so that you can walk, cycle, or jog to reach it. If you have to rely on a car or bike, it partially defeats the purpose of exercising.
The gym’s timings should be convenient so that you can work out comfortably, ideally:
30 minutes for normal exercise
1–1.5 hours for weight loss or muscle building
● Prioritize Cleanliness
Cleanliness in the gym is crucial. Make sure:
The changing room is clean and free from hidden cameras
Showers and restrooms are hygienic
Equipment is sanitized regularly
There's no dust, odor, or foul smell
If hygiene standards are poor, carry your own sanitizer and personal towel.
● Special Facilities for Women
Women should ensure the gym has:
Separate changing rooms, bathrooms, and shower facilities
A safe environment (no hidden cameras or male intrusion)
Mostly female trainers and helpers
Separate time slots for women
2. Important Tips During Workout
● Maintain a Moderate AC Temperature
Too much cold air from the AC can be harmful. Keep the temperature comfortable.
● Stay Hydrated
Sweating during exercise can cause dehydration, so drink water regularly throughout your workout.
● Avoid Cold Drinks and Juices
If your goal is weight loss, don’t consume cold drinks, energy drinks, or juices before a workout. The energy from these drinks prevents calorie burning.
● Avoid Immediate Shower or Cold Exposure Post-Workout
After working out, your body temperature is high. Avoid:
Drinking cold water immediately
Sitting in direct cold air
Taking a cold shower
Wait at least 1 hour before showering or entering a cold environment.
● Wear Loose, Cotton Clothes
Avoid tight clothing. Wear loose, comfortable, cotton clothes to allow sweat to evaporate easily and free movement during workouts.
● Don’t Work Out on an Empty Stomach
If you're doing heavy workouts, avoid going on an empty stomach. Eat 2–4 biscuits or a little porridge and work out 30–60 minutes after eating.
● Be Cautious with Protein and Supplements
Taking protein without proper guidance—especially in excess—can lead to heart problems, high uric acid, and stomach issues.
Excessive muscle gain can lead to tissue rupture, which can be dangerous.
3. What to Eat Before Going to the Gym?
● If Your Goal is Weight Gain or Muscle Building:
Oats (for fiber)
Banana, milk, paneer (for energy)
Boiled eggs or eggs with milk
● If Your Goal is Weight Loss:
Just water or low-fat milk
Avoid eating anything heavy
4. Post-Workout Diet
If you’ve worked out for 1 to 1.5 hours, post-workout you should:
Take 30–60 grams of carbs every hour
Include protein shakes, boiled eggs, soybeans, and fruit salads
For those focusing on muscle and abs building:
Include protein and healthy fats
Protein intake should be up to 1.5 times your body weight (in kg)
5. Diet Tips for Weight Loss
Fruit juice or fruit salad
Sprouted mung beans, chickpeas, soybean salad
Boiled vegetable soups (like bottle gourd, spinach, carrot)
Lunch: Mixed grain roti, lentils, green vegetables
Include buttermilk or raita at lunch
Evening: roasted corn, roasted chickpeas, green tea
Dinner: Light khichdi or salted porridge
Reduce intake of fat (oil, ghee, butter, cream) and carbs
Ensure proper intake of fiber and protein
Conclusion
Joining a gym can be a great decision—if approached correctly. Choosing the right gym, following a proper diet aligned with your fitness goals, and practicing safe workout habits can significantly improve your health. However, negligence in these areas can also be harmful. So, be sure to follow these tips and precautions to make your fitness journey safe and successful.
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